WOD 24.05.20

AMRAP 5′
9 American kettlebell swings (24/16kg)
3 reverse burpees
3′ rest

AMRAP 5′
5/5 single leg deadlift (24/16kg)
5/5 goblet kosak squats (24/16kg)
20 shoulder taps
3′ rest

EMOM 5′
10″ max air squats (minimum 8 reps/round)
10″ bottom squat hold (sit completely, but maintain pressure in the bottom of stomach & flat back)
10″ half squat hold (about parallel)
30″ air squat – SLOW (active recovery)
3′ rest

EMOM 5′
12″ max push ups (minimum 10 reps)
48″ floor press with PVC pipe or very light bar
-> active recovery


Finisher CORE Training :
3 to 5 rounds of
10 hollow rocks
10 V ups
10 tuck ups
10″ hollow hold
30″ rest
-> must be done unbroken


Playlist Youtube 24.05.20 : ici


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